Leo Messi Workout Routine and Diet Plan

By | September 1, 2021

Leo Messi Workout Routine and Diet Plan: Leo Messi is a professional football player known for being one of the most famous footballers and one of the best players ever born. Leo Messi is currently playing in the Paris Saint-Germain team as a forward.

He’s also one of the fittest athletes, and when it comes to learning about football workouts and routine, he is undoubtedly at the top of the list. So if you also want the Leo Messi workout and the Leo Messi diet plan, keep reading. 

Leo Messi Workout Routine and Diet Plan

Leo Messi Workout Routine and Diet Plan

Leo Messi Body Stats

Height 5 ft 7 inch
Weight 65-68 kg
Age 34 years
Chest 42 inch
Waist 30-32 inch
Biceps 14 inch

Also Read: Kylian Mbappé Workout Routine and Diet Plan


Leo Messi Workout Routine

Leo Messi is undoubtedly the G.O.A.T. whether people accept it or not; it’s clear as the water that Messi has always done his best. The shock was when he changed the team and went to the Paris Saint-Germain team. However, he’s still showing his incredible skills there and being one of the best players you could have found.

Now talking about Messi’s workout, like if we compare Leo with his rival Ronaldo, Ronaldo will be better in work ethics and hard work. Messi Is always natural to me; it’s like he got made to excel in football. By that, I don’t want to say that Messi doesn’t work out or work as hard as Ronaldo. I’m only referring to Leo putting more effort into actual play and drills on the camp than off camp.

While Ronaldo is training hard on-camp and on-field, but when he’s off-field, he does a lot. Leo doesn’t like to work out as hard in the gym, but he still has to do the routine planned by his trainers. So what are the things that Leo works on while working out? Well, three things are essential to Leo, and one of them is his speed. We can see one of the routines for his speed and movements on the official ESPN website.

That’s why a separate routine got created for Leo’s linear speed movements and his Multi-directional movement. In that routine, Leo does lots of bodyweight exercises, plyometric exercises, and other movements. So both of the workouts got created by taking movement preparation, plyometric, and movement skills in mind.

Then after that, Leo also does game practice and specific drills that help his dribbling, passing, and shooting skills. However, that’s something you need to learn on-field so that I won’t be telling much about that workout. Now about his gym routine and cardio workout, I’m not that sure, so I will be giving you a routine that I think would work best for you.

We will be working out five days a week. Every day, we will be training twice for about 2-3 hours a session. It will be super hard, so get ready to sweat a lot, and then for the rest two days of the week, you can do a 5-10km run to keep your body active. Also, the ice bath is an essential part of training, as your body needs to recover. So make sure you take an ice bath after your intense workout.

Leo Messi workout includes:

Leo Messi Workout Routine

Leo Messi Workout Routine

Morning Routine

In the morning routine, we will be starting my waking up and just going for a nice jog outside. The speed that you run doesn’t matter here much; you need to worry about the distance. We will be aiming for 5km to anywhere near 10km run at a minimum.

Remember, it’s not about speed; we need to build up the stamina here, so take your time and carry an energy drink or water bottle with you. Once you get done, we will head to ground practice and start with the linear workout and multi-directional workout, which goes something like this:


Linear speed workout

Movement Reps Sets
Front pillar bridge 30 seconds  2
Knee Hug Lunge Four on each side 1
Inverted hamstring stretch Four on each side 1
Linear pillar skip 15 yards 1
Linear rapid response 2-foot Five seconds 2
Hurdle hop Five hurdles each 2-3
Split squat jump Four on each side 2-3
Marching acceleration wall drill Five on each side 2
Single exchange acceleration wall drill Five on each side 2
Triple exchange acceleration wall drill Five on each side 2
Split stance acceleration Ten yards 3-5
Acceleration to base Ten yards 3-5


Multi-directional speed workout

Movement Reps Sets
Lateral pillar bridge 30 seconds  2
Lateral lunge Four on each side 1
Rotational lunge stretch Four on each side 1
Lateral pillar skip 10 yards on each side 1
Lateral base 1-foot rapid response  Five seconds 2
Lateral hurdle hop Five hurdles each 2-3
Lateral bound Four on each side 2-3
Lateral shuffle to cut Four on each side 2
Three-step stabilization hurdle drill Five on each side 2
Three-step continuous hurdle drill Three 2
Three-step hurdle drill to drop step Three 3-5
Mirror drill Three on each side 3-5


Evening Routine

In The evening routine, we will be doing a gym workout; now, since I can’t figure out precisely what Messi does, I’m going with the exact approach as Ronaldo. So we will be starting with 30-40 minutes of HIIT Cardiovascular training.

We will do 15 minutes of running with 1 minute of jogging followed by 30 seconds sprints. After that, 5 minutes of jump rope and few 5 minutes of rest, then finish it with 15 minutes HIIT hydro-row where we will do moderate speed for 200m and followed by 50-100m sprint.

Once you get done with that routine, we will head towards our weight training and core workout. The core workout will be a circuit routine that will work as a cardio finisher for our evening routine, so make sure you don’t skip the core training.


Weight Training

Sets: 4

Reps: 15, 12, 10, 8

Rest time after each set: 30-40 seconds


  • Weighted Smith machine squats
  • Pulse weighted squats
  • Kettlebell squat press
  • Leg press
  • Leg extension
  • Walking weighted lunges
  • Dumbbell jump squats


  • Flat bench press
  • Dumbbell flyes
  • Dumbbell press
  • Chest dips
  • Lat pulldowns
  • Barbell bent-over rows
  • Dumbbell rows
  • Deadlifts


  • Weighted deep squats with bands
  • Hack squats
  • Bulgarian squats
  • Kettlebell drop squats
  • Leg curls
  • Curtsy lunges
  • Stiff-leg deadlifts


  • Shoulder press
  • Barbell military press
  • Lateral raises
  • Shrugs
  • Biceps curls
  • Barbell curls
  • Triceps pushdowns
  • Triceps dumbbell kickbacks 


  • Weighted squats
  • Resistance squat pulse
  • Leg press
  • Box jump squats
  • Glute thrusters
  • Hip abduction
  • Hyperextension
  • Calf raises



In the core workout, we will do a quick circuit routine which we will be doing after every weight training session. So let’s get it started:

Circuits: 3

Exercises in each circuit: 8

Reps: 40 seconds

Rest time after the whole circuit: two minutes

  • Crunches
  • Resistance hanging leg raises
  • Side to side hanging resistance leg raises
  • Russian twist
  • Plank ball in and out
  • Plank twister
  • Plank hold
  • Side plank to a crunch

That’s all for the Leo Messi workout routine.

Also Read: Neymar Workout, Diet, Age, Height, Body Measurements


Leo Messi Diet Plan

For the diet plan, I saw certain information where people said that one of his favorite food is roasted chicken. Also, even though Messi’s training pattern is quite different from Ronaldo’s, they both have one thing in common, and that’s their habit of eating clean.

It’s as they say you can’t put regular gasoline in a Ferrari. I don’t know much detail about his diet, but he would be eating 5-6 meals a day and consuming protein in every meal. So, I will be giving you my version of the diet that you can follow to get a body like Messi.

Leo Messi diet includes:

Leo Messi Diet Plan

Leo Messi Diet Plan

Is Leo Messi a Vegan?

No, Leo Messi is not a vegan, and his favorite dish is roasted chicken.



  • Ham or chicken sausage 
  • Avocado toast
  • Low-fat yogurt
  • Fruits or fruit juice



  • Salad



  • Roasted Chicken
  • Veggies
  • Brown rice



  • Caesar salad


Evening Snack

  • Protein smoothie



  • Whole-grain pasta or fish (sea bream, sea bass, or salmon)
  • Veggies 
  • Rice
  • Salad

That’s all for the Leo Messi diet plan.

Also Read: Robert Lewandowski Workout Routine and Diet Plan

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